Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Split Jerk
2 x 10 HSPU
Clean and Jerk (Work up to a 1 RM)
Metcon (Time)
4 Rounds for Time
5 Clean and Jerks 165/125
Run 400 meters